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NCHPAD - Building Healthy Inclusive Communities

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Strength Exercise


Some people who have acute and chronic fatigue may not be able to perform strength (resistance) training at some stages of their programs and should be encouraged to recognize that if they are patient, they can be gradually increase exercise over time.

Physical therapists provide instructions for gradual muscle strengthening via different-colored, wide elastic bands. These are also available for inexpensive purchase at sports stores. It is important to use careful, smooth, and slow motions with these so as not to injure joints.

For those who can manage to increase their program time and endurance to include this type of exercise, weight training or other resistance exercise affords many benefits. There are general health-building mechanisms of resistance exercise--increased muscle strength can protect vulnerable joints and the lower back, and it can slow the loss of bone that occurs in osteoporosis.

Most strength exercises involve lifting or pushing a weight against gravity, and repeating that movement a number of times (repetitions or "reps"). The amount of weight and the number of reps determine how much effort is being put forth in the exercise. You should breathe out during the main effort of the lift (or push), and breathe in during the return movement. Slow movements are better than fast - e.g., 3 seconds for the lift/exhale, 1-second hold, and 3 seconds for the lower/exhale. Pause between each rep to increase tolerance.

Participants can do resistance training two or more days a week, but they should not exercise the same muscle group on any two days in a row. One day a week of resistance training may have just as much value and may be more protective of the body than working out a greater number of times, and this is probably much more feasible for those with FM.

As with all exercise, warm-ups and cool-downs are important.

Motivational Tips
Keeping activity consistent is what makes a difference in both the short and long run. Set up a schedule for a particular time each day in which to exercise-something that works for you. If it helps, put other measures into your "structure" of exercising: walk with a friend, work with a trainer, etc. Or, if you are constantly engaged with other people, allow your exercise as a time to enjoy your solitude and notice your environment. It is important to make it a regular part of your day, just as it might be to take a shower, collect your kids from school, or retrieve your e-mail. Another part of your exercise structure is to reward yourself with some sort of display, such as keeping a wall calendar or journal where you can "X" off the days and times you exercised. Wear a portable CD player to include music in your exercise ritual.


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